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Buckwheat vs. Edible mushroom — In-Depth Nutrition Comparison

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Significant differences between buckwheat and edible mushroom

  • Buckwheat is richer in manganese, magnesium, and fiber, while edible mushroom is higher in vitamin B2, vitamin B5, copper, vitamin B3, selenium, and potassium.
  • Edible mushroom covers your daily vitamin B2 needs 28% more than buckwheat.
  • Buckwheat has 9 times more manganese than edible mushroom. Buckwheat has 0.403mg of manganese, while edible mushroom has 0.047mg.
  • Buckwheat has a higher glycemic index (51) than edible mushroom (32).

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Mushrooms, white, raw.

Infographic

Buckwheat vs Edible mushroom infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +133.3%
Contains more IronIron +60%
Contains more ZincZinc +17.3%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +757.4%
Contains more PotassiumPotassium +261.4%
Contains more CopperCopper +117.8%
Contains more PhosphorusPhosphorus +22.9%
Contains more SeleniumSelenium +322.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +16.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B2Vitamin B2 +930.8%
Contains more Vitamin B3Vitamin B3 +283.7%
Contains more Vitamin B5Vitamin B5 +317%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +21.4%
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more FatsFats +82.4%
Contains more CarbsCarbs +511.7%
Contains more WaterWater +22.2%
Contains more OtherOther +100%
~equal in Protein ~3.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +17.5%
Contains less Sat. FatSaturated fat -62.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
90% 10%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +640%
Contains more FructoseFructose +70%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Edible mushroom
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Edible mushroom DV% diff.
Vitamin B2 0.039mg 0.402mg 28%
Vitamin B5 0.359mg 1.497mg 23%
Copper 0.146mg 0.318mg 19%
Vitamin B3 0.94mg 3.607mg 17%
Manganese 0.403mg 0.047mg 15%
Selenium 2.2µg 9.3µg 13%
Magnesium 51mg 9mg 10%
Fiber 2.7g 1g 7%
Potassium 88mg 318mg 7%
Carbs 19.94g 3.26g 6%
Calories 92kcal 22kcal 4%
Iron 0.8mg 0.5mg 4%
Vitamin B1 0.04mg 0.081mg 3%
Vitamin C 0mg 2.1mg 2%
Phosphorus 70mg 86mg 2%
Vitamin B6 0.077mg 0.104mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin K 1.9µg 0µg 2%
Folate 14µg 17µg 1%
Zinc 0.61mg 0.52mg 1%
Choline 20.1mg 17.3mg 1%
Vitamin E 0.09mg 0.01mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Protein 3.38g 3.09g 1%
Fats 0.62g 0.34g 0%
Net carbs 17.24g 2.26g N/A
Calcium 7mg 3mg 0%
Sugar 0.9g 1.98g N/A
Sodium 4mg 5mg 0%
Saturated fat 0.134g 0.05g 0%
Monounsaturated fat 0.188g 0g 0%
Polyunsaturated fat 0.188g 0.16g 0%
Tryptophan 0.049mg 0.035mg 0%
Threonine 0.129mg 0.107mg 0%
Isoleucine 0.127mg 0.076mg 0%
Leucine 0.212mg 0.12mg 0%
Lysine 0.172mg 0.107mg 0%
Methionine 0.044mg 0.031mg 0%
Phenylalanine 0.133mg 0.085mg 0%
Valine 0.173mg 0.232mg 0%
Histidine 0.079mg 0.057mg 0%
Fructose 0.1g 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Edible mushroom
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
26%
Edible mushroom
Minerals Daily Need Coverage Score
24%
Buckwheat
27%
Edible mushroom

Comparison summary

Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Edible mushroom
Edible mushroom is lower in glycemic index (difference - 19)
Which food is cheaper?
Edible mushroom
Edible mushroom is cheaper (difference - $1.4)
Which food is richer in vitamins?
Edible mushroom
Edible mushroom is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.